Comparing Nutrients in 5 ounces Almond paste VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Almond paste	Dried Shallots	Recommended Dietary Allowance
Energy	22.4% 649kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	88% 114g	130g per day for Men 19-50 years
Sugars	71% 51.4g	74.6% 54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	58.6% 22.3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	183% 2.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	61.4% 55.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dried Shallots	Recommended Dietary Allowance
Calcium	24.4% 244mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.27mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	87.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.2% 366mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	68.8% 2339mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dried Shallots per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Dried Shallots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Dried Shallots:

• 5 ounces of Almond paste have 4.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 75.2 times more Vitamin E than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 3.7 times more Vitamin B1, 12.5 times more Vitamin B5, 46.5 times more Vitamin B6, 1.6 times more Vitamin B9, 390 times more Vitamin C and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Dried Shallots have insufficient amounts of Vitamin E
• Both Almond paste as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Dried Shallots:

• 5 ounces of Almond paste have 1.3 times more Magnesium than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 3.8 times more Iron, 1.7 times more Manganese, 5.3 times more Potassium, 1.4 times more Selenium, 6.6 times more Sodium and 1.3 times more Zinc than Almond paste.
• Both Almond paste and Dried Shallots contain similar levels of Calcium, Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 55.5 times more Fat, 31.3 times more Saturated Fat, 19.9 times more Omega 3 and 30.1 times more Omega 6 than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 1.7 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Almond paste.
• Both Almond paste and Dried Shallots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6